Increase speed and begin to alternate between all out sprints for 30 seconds and rest (back to walking speed) for 60 seconds.

Repeat the step 3. 8-10 times.

Abs can optionally be done 2x per week, just add in 3 sets x 10-20 reps on hanging leg raises after each workout.

How do you structure the workout above?

In a perfect world you would structure the workout above in one of 2 ways:

Plan 1: Every other day (Day 1, rest, Day 2, rest, Day 3, rest, Day 4, rest)

Plan 2: 2 on 1 off (Day 1, Day 2, rest, Day 3, Day 4, rest, rest)

Daniel Craig diet

Even with Daniel Craig’s workout plan, the food you eat must take priority.

According to various interviews Craig followed the typical “clean food” diet eating whole grains, protein powder, lean meats, and no alcohol, candy, or processed foods.

The problem with these Hollywood diets is that they leave no room for failure and tend to be too extreme.

As long as you’re getting an adequate amount of protein, plenty of fruits/veggies, plenty of healthy fats, and whole food carbs (rice, pasta, potatoes, etc…) then there’s no reason that you can’t have a little bit of whatever you crave every day.

You must eat to get big

If you want to fill out that tuxedo then you have to start eating more.

While complete beginners can gain a some muscle without being in a surplus, they will never maximize their gains without adequate calories.

In general you want to follow the formula above if you want to gain weight and to adjust accordingly (adding or subtracting 200 calories per week) depending if your weight increases or decreases.

Along with hitting your calorie goals, aim for:

At least 0.8 grams of protein per pounds/bodyweight

20% of your calories from fat

Get the rest of your calories from carbs

Can I have a martini?

Want to have a martini like James Bond?

Sure go ahead, just don’t go overboard.

In general, stick with no more than 6 drinks total per week.

Spread them out however you like.

Some people might be able to get away with more (use your own judgment). I don’t want your performance in the gym to suffer.

Daniel Craig: The ideal male physique?

I’ll admit, I’m jealous .

Daniel Craig is a lot better looking than me plus he has that whole sexy English accent thing going on.

Unfortunately those are things I can’t control.

But I can control my body and so can you.

Many guys view Daniel Craig as having the ideal male physique, one that is proportionate and lean but not overly muscular.

If you agree and want to take your physique to the next level with a laser targeted approach to getting ripped and building muscle without getting too bulky, then I recommend checking out my complete course, Superhero X12which is perfect for guys who want a body like Daniel Craig, Ryan Reynolds, or Chris Evans (not too bulky, but still lean and in great shape).

One of my clients, Neal who’s 49 years old came to me and told me that he wanted a physique like Daniel Craig’s.

I am sorry but he is in good shape but I don’t think he is up to the visual ascetics we have come to expect from an action hero in the movies. Maybe he is more realistic than say Duane Johnson but we are talking about role that could definitely use a few more pounds. In his defense, the “Skyfall” role is one of an aging man so pumped like Sylvester Stallone is probably not what they were asking for. I have no doubt that if he wanted or was asked to bulk up for the role he could have. As far as his build in this film as being a goal to shoot for, well it probably is for many but personally think more “bulk” looks better.

B*S*..tell you what post a picture of your physique and we’ll compare it? No..? Many young peope seem to think unless you have a 50″+ chest and tree trunk legs you simply don’t look good. ASk A WOMEN WHAT SHE FINDS ATTRACTIVE. It’s not the body builder look.

How old is Mr Craig? 45/46? I think his physique is spot on. He looks, lean, strong and fast. Some muscle…(quite bit actually) but not body builder bulked up. He looks like a fit, strong soldier. He looks like he could climb a rope, run 500+ yards fast, wrestle another man, etc…oh..what a surprise that’s what he is supposed to be able to do. Pro. B.B.ers look like crap! Slow, bloated, puffed up horrible freaks

Totally agree on the Body Building thing Paul. A boxer/MMA Fighter body is far more appealing than a red faced, struggling to walk steroid fuelled lump. I boxed for 20 years, and Bouncer’s would come t our Boxing gym before working the door that evening. I was a 14 Stone kid, muscled but fast and agile. I would spar with those fellas and make them look like idiots. All that muscle, but it does nothing for them, other than make them look intimidating and angry, with that high blood pressured steroid side effect red face.

I think he looked lean, but he looked less impressive than he did in the iconic coming out of the sea scene from Casino Royale. I think an overly ripped body can look less aesthetically appealing. The balance of muscle mass and bulk and definition he had in Casino Royale looked fare better than the smaller framed, but more defined physique of Skyfall

I’m 6’2″ and around 25% body fat so plenty of leaning out to do. Everything I read says lean down before building muscle, but I’ve been on some kind of calorie deficiency for 2 years now. I’ve lost about 40 lbs and gained some muscle. I’ve been stuck at 230 for 6 months.

Last question: from your experience, will eating for muscle gains allow for fat loss as well or will I still need to do some kind of “cutting” process to have good definition?